12 DAYS OF YOGA POSES: DAY 1 - CAT/COW The Cat and Cow pose is considered a yoga staple and a very simple vinyasa as one moves from one pose cat into another pose, cow and back again. It teaches you to coordinate your breath and movement, and to move from your center. This is an important concept in yoga! The Sanskrit name for Cat Pose is Marjariasana, and Cow Pose, is Bitilasana, You may see various spellings or variations of the names dependent upon the style of yoga practiced. You may also hear it called Chakravakasana. The subtle focuses may be different depending up on your teacher. Most teachers just refer to this sequence as Cat-Cow. Although its a simple movement, it moves the spine from a rounded position (CAT) which is Flexion, to an arched position (COW) which is extension. These 2 movements are part of the 6 movements of the spine. By mobilizing the spine into these movements you can maintain the integrity and health of your spine. Each movement is done in conjunction with either an inhalation or exhalation of the breath, Start in Table Pose, Hands under shoulders, Knees under Hips. Be mindful not to hyper extend or lock your elbows. Create softness in the joint which will then transfer softness to neck & shoulders.. Rather than directing one how to breathe with this, explore both options, inhaling as you round you back upward creating the Halloween cat and exhale as you slowly release your belly towards the floor, creating a gentle arch into the sway back cow and take your gaze ahead. Do not collapse into the arch, find the softness within. Then explore breath with the Exhale as you do your Cat and Inhale as you do your Cow. Whatever works best for you. Continuing moving from one pose to the other as you co-ordinate breath and movement for 8-10 breaths. Sense the movement of your pelvis as it rocks from one position of tilt to another. If you are suffering with wrist issues, make fists to take the flexion out of your wrists or modify the movement coming down onto your forearms. This can also be done from a seated position on the floor or on a chair. Some of the benefits of the pose include stretching of the muscles of the hips, back and abdomen, stimulating the internal organs, teaching the pelvis to move, stimulates the digestive tract and improves circulation. If you have a pre-existing back condition, please check with your health provider to ensure you will not exacerbate your condition.
Posted on: Fri, 12 Dec 2014 18:39:01 +0000
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